Shoulder
Deltoids exercises
Shoulder elevation, flexion, abduction, and extension.
123
Exercises
54
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Aqua Paddles Standing Bent-Elbow Chest Fly
You stand shoulder-deep in a pool with a webbed paddle strapped to each hand. With your elbows bent and tucked at your sides, you sweep your hands together in front of your chest, then back out.
Arnold Press
Press with rotation - start palms facing you, rotate as you press. Hits all three shoulder heads.
Band Chest Fly
You stand in a staggered stance with a band anchored behind you at chest height, holding one end in each hand. You bring your hands together in front of your chest in an arc, then return slowly.
Band Face Pull
Pull a band toward your face to strengthen the back of your shoulders. Great for fixing rounded shoulders.
Band Face Pull
Pull a band toward your face to strengthen rear shoulders and upper back. Excellent for countering forward head posture.
Band Pull-Apart
Hold band in front and pull it apart by squeezing shoulder blades. Simple but effective.
Band Pull-Aparts
Hold a resistance band in front of you and pull it apart to chest level. Simple but effective for posture and shoulder health.
Band Push Press
Stand on a looped resistance band holding the handles at shoulder height. Dip with soft knees, then extend the legs quickly to drive the handles overhead.
Band Row
Pull a band toward your body like rowing a boat. Builds back strength.
Band Row
Pull a resistance band to strengthen mid-back and help support neck posture. Keep neck long throughout the movement.
Band Row - Standing
Pull a resistance band toward your body while standing. Builds upper back strength which helps posture and reduces back strain.
Band Shoulder Press
Press a band overhead while standing on it. Builds basic shoulder pressing strength.
Barbell Upright Row
You stand holding a barbell with an overhand grip, a little narrower than shoulder width, with the bar in front of your thighs. You pull the bar straight up close to your body, then lower it.
Battle Ropes
Create waves with heavy ropes for conditioning and arm power. High-intensity exercise for return to sport.
Behind-Back Shoulder Stretch
Clasp hands behind back and lift to stretch front of shoulders and chest.
Bench Press - With Bands
You lie on a bench holding a band handle in each hand, with the band anchored under the bench leg. You lower the handles until your elbows reach about 90 degrees, then press them back up. You may feel a squeeze across your chest.
Bent-Over Reverse Fly
Bend over and raise dumbbells out to sides. Works rear shoulders and upper back.
Biceps Wall Stretch
Stretch your biceps using a wall. Good for improving elbow extension and reducing front-of-elbow tightness.
Bird Dog
On hands and knees, extend opposite arm and leg. Builds shoulder stability and core strength together.
Bird Dog (Contralateral Chain Training)
Trains the posterior chain to work diagonally across the spine - the way we actually move in life. Essential for spine stability.
Bird Dog (SI Safe)
Quadruped core stability exercise teaching anti-rotation control. Critical for SI joint stability during movement.
Bird Dog - Full (Contralateral)
Extend opposite arm and leg while on all fours. One of the most back-friendly core exercises that builds stability and coordination.
Bird Dog with Band Resistance
Bird dog with band around extending limbs for added resistance. Advanced anti-rotation core exercise.
Bird Dog with Elbow to Knee
Full bird dog with a crunch: bring elbow and knee together under your body, then extend. Adds dynamic movement to the classic exercise.
Bosu Platform Tilt Push Up
Set a balance trainer dome-side down with the flat platform facing up and grip its outer edges. Extend into a push-up plank. Lower into a push-up and press back up, keeping the platform level.
Bottoms-Up Kettlebell Hold
Hold kettlebell upside down overhead. Extreme stability challenge for shoulder and grip.
Bulgarian Bag Front-Rack Military Press
You stand with feet shoulder-width apart, holding a crescent-shaped Bulgarian bag at the front of your shoulders. You press the bag straight overhead, then lower it back.
Cable Chest Press
You sit with your back against a pad between two cable pulleys at chest height. You hold a handle in each hand with your elbows bent to about 90 degrees. You press the handles forward, then return slowly.
Cable Face Pull
Pull cable rope toward face with elbows high. Great for rear shoulders and rotator cuff.
Cable Seated Row
Use a cable machine to perform seated rows. Gold standard gym exercise for mid-back strength.
Cable Shoulder Press
You stand between two cable towers holding one handle in each hand at shoulder height, palms facing forward. You press both handles straight overhead, then lower them back to your shoulders.
Cable/Band Row
Horizontal pulling exercise for upper back and trunk stability. Improves posture and trunk stability for SI joint protection.
Chest Press With the Consecutive-Loop Elastic Band
You stand with each hand in a loop at the end of an elastic band that runs behind your upper back. You keep your hands at chest level, push them straight forward, hold briefly, and return under control.
Clock Push-Up
Start in a standard push-up plank. Lower your chest under control, then press up explosively so your hands leave the floor and shift about thirty degrees. Land softly and continue around the full circle.
Close Grip Push-Up
Push-up with hands close together to emphasize triceps. Good functional elbow exercise with bodyweight.
Control Push Ups Back on the Pilates Reformer
You stand facing the footbar of a Pilates reformer with one or two heavy springs on. Your hands are on the shoulder blocks and the balls of your feet are on the footbar. You press the carriage out and in from your upper back without rounding your shoulders or dipping your hips.
Corner Pec Stretch
Stand in a corner and stretch both pecs at once. Great for opening up the chest after long periods of sitting.
Counter Push-Up
Push-up performed against a counter or elevated surface. Intermediate step between wall and floor push-ups.
Counter-Top Push-Up
Push-up against kitchen counter or sturdy surface. Progression from wall push-ups, more wrist loading.
Cross-Body Shoulder Stretch
Pull arm across your body to stretch back of shoulder. Classic shoulder stretch.
Cuban Press
Three-part movement: upright row, external rotation, then press. Advanced rotator cuff exercise.
Dead Ball Thruster
Hold a dead ball at the chest, squat deep, then drive up and press the ball overhead in one smooth motion.
Dead Bug Arm Reach
Lie on back and reach arms overhead while keeping back flat. Works core and shoulder control together.
Dead Bug with Band Pull
Dead bug with added resistance from band pull-down. Increases challenge to core stability and anti-extension control.
Dip Machine
You sit in a dip machine with your back against the pad and choose a weight on the stack. You grip the moving handles with your elbows bent. You press the handles down by straightening your elbows, then return slowly.
Double Kettlebell Push Press
You stand with two kettlebells resting at your shoulders. You bend your knees slightly, then drive up through your legs and press both kettlebells overhead. You lower them back to your shoulders.
Dumbbell Flyes
You lie on your back on a bench holding a dumbbell in each hand above your chest with a slight bend in your elbows. You lower both arms out to the sides in a wide arc. You may feel a stretch across the chest.
Dumbbell Front Raise
Raise dumbbells in front of you to shoulder height. Works front of shoulders.
Dumbbell Lateral Raise
Raise dumbbells out to your sides to shoulder height. Works side of shoulders.
Dumbbell Thruster
Hold a dumbbell at each shoulder and squat until your thighs are level. Drive up and press both dumbbells overhead in one movement. You may feel your thighs, buttocks, shoulders, arms and stomach working hard.
Floor Press
Chest press while lying on floor. Limits range of motion which is easier on shoulders.
Foam Water-Dumbbell Lateral Raise
You stand in chest-deep pool water holding a foam water dumbbell in each hand. You lift both straight arms out to the sides, then lower them.
Front Squat
Barbell squat with bar in front rack position. Emphasizes quadriceps and requires upright torso.
Full Can Raise
Raise arm to side with thumb up (like holding a full can). Safer variation of empty can raise.
Full Push-Up
Standard push-up from toes. Fundamental exercise for upper body pushing strength and elbow stability.
Hand Ergometer
Cycling motion with hands on ergometer machine. Builds wrist and forearm endurance. Often used in clinics.
Hand-Release Push-Up
A bodyweight push-up on the floor. At the bottom, lift both hands briefly off the floor, put them back under the shoulders, and push up to the top.
High Pull with Band
Pull band from low to high with elbows leading. Works rear shoulders and upper back.
Incline Dumbbell Press
Chest press on incline bench. Hits upper chest and front shoulders more.
Incline Push-Up
Push-up with hands on raised surface like bench or counter. Easier than floor push-up.
Incline Push-Up Depth Jump
Place the feet on a box and the hands on the floor between two steps. Lower, then push off the floor so the hands land on the steps, and repeat back down.
Kettlebell Arnold Press
You stand with a kettlebell at your right shoulder, elbow bent and palm facing in. You press the kettlebell up while your wrist rotates. Then you finish with your arm straight overhead.
Kettlebell Front Raise, Two-Handed
You stand tall and hold one kettlebell by its handle with both hands, so it hangs in front of your thighs. You raise it straight forward to shoulder height with nearly straight arms, then lower it back with control.
Kettlebell Lateral Raise
You stand holding a kettlebell by its handle at your side with your palm toward your body. You lift it straight out to the side to shoulder height with a slight elbow bend, then lower it. You repeat on the other side.
Kettlebell Thruster
You hold a kettlebell by its horns at chest level with elbows tucked in. You squat down until your thighs are level, then stand and press the bell overhead.
Kettlebell Upright Row
You stand holding one kettlebell with both hands by its handle, in front of your hips. You pull it straight up close to your body to chest height, then lower it.
Knee Push-Up
Push-up from knees instead of toes. Good stepping stone to full push-ups.
Landmine Floor Press
Lie on your back beside an anchored landmine bar. Grip its end in one hand and press to full extension, then lower until the elbow touches the floor.
Landmine Lateral Raise
You stand beside a barbell anchored at one end, holding the free end in the hand farthest from the anchor in front of your hip. You raise your arm out to the side to shoulder height, then lower it. You repeat on the other side.
Landmine Press
Press a barbell anchored in a corner. The angle is easier on shoulders than straight overhead.
Landmine Shoulder-to-Shoulder Press
Hold an anchored landmine bar with both hands at one shoulder. Press up through the centre, lower to the other shoulder, and keep alternating.
Landmine Thruster
Hold the end of an anchored landmine bar at the chest with both hands. Squat deep, then drive up and press the bar above the head.